As soon as recognized primarily for serving to enhance pores and skin and wrinkles, collagen peptides are one of many newest dietary supplements to take the operating world by storm in our unending quest to enhance restoration.
Greater than seemingly, you’ve seen an inflow of collagen infused meals and dietary supplements within the wholesome meals and complement isles over the previous few years because the trade continues to develop.
However, what advantages do collagen peptides really present and does the analysis really present they’re efficient?
That’s what we’ll have a look at right this moment on this article.
What’s Collagen?
Collagen is a powerful and versatile protein present in our bones and connective tissue.
As a result of it’s so sturdy and versatile, collagen gives the framework or webbing to lots of the smooth tissue within the physique.
There are a lot of various kinds of collagen, however the three most necessary for runners are Kind I, II and Kind III.
- Sorts I and III are used to bolster or structural methods, like our bones.
- Kind II is used primarily in cartilage and has a inflexible development that permits for shock absorption.
With wholesome and powerful collagen ranges, your ligaments and joints might be extra versatile and your physique will higher deal with the pounding that comes with operating so many miles.
Does the Analysis Present Collagen Supplementation is Efficient?
Now that you’ve got a bit of higher understanding of what precisely collagen is, does analysis present that supplementing lives as much as the hype?
We’ll check out among the most typical claims and see what analysis has to say.
Cut back Restoration Time from Damage
Maybe probably the most useful potential good thing about collagen for runners is the potential discount in restoration time.
It’s theorized that as a result of collagen performs a crucial position in sustaining wholesome cartilage and connective tissue, supplementation could improve the speed of therapeutic from knee and different tendon accidents, in addition to enhance basic restoration from the impression of operating.
There’s a first rate quantity of analysis to substantiate this idea.
Particularly, a June 2020 literature overview of 15 research on collagen supplementation in leisure runners.
The mixed research indicated that collagen supplementation improved joint ache and restoration from joint accidents, lowered muscle soreness and time to recuperate from train, and elevated muscle protein synthesis.
Strengthen Tendons, Ligaments and Joints
One other necessary potential profit to runners, particularly us older runners, is the flexibility for collagen supplementation to enhance the energy of our tendons, ligaments and joints and enhance flexibility.
That is due to the position collagen performs within the well being of our connective tissue.
With wholesome connective tissue, we will enhance vary of movement and suppleness, lowering the chance of many widespread operating accidents.
This appears to be supported within the scientific literature as effectively. One instance is a double blind examine that assessed joint mobility in a gaggle who had used a collagen supplementation and a gaggle that solely used a placebo.
The collagen group demonstrated a statistically important enchancment in common joint vary of movement in comparison with the placebo group.
Speed up Muscle Restore and Progress
One other fascinating use case for runners is the potential for collagen to enhance muscle restore and progress.
As mentioned earlier, we’ve already seen proof that collagen supplementation can improve muscle protein synthesis. This appears to be additional elevated when mixed with whey protein.
It seems the amino acids within the whey protein assist synthesize the collagen, which may pace up the muscle rebuilding course of.
Nonetheless, it’s necessary to notice that research point out substituting collagen for whey protein doesn’t enhance muscle protein synthesis. They need to be utilized in conjunction, with whey being the extra necessary of the 2 dietary supplements.
Improved Bone Well being
Lastly, there’s some proof that collagen supplementation may also help enhance bone well being and bone mass, particularly in older ladies.
That is seemingly as a result of Kind I collagen is the principle additional mobile matrix protein for calcification.
Nonetheless, as of this writing, these research have solely been carried out on animals. Due to this fact, extra analysis on people must be carried out, however the outcomes do seem promising.
The Finest Manner for Runners to Take Collagen
Now that we’re comparatively assured collagen supplementation is supported by fairly a little bit of scientific analysis, what’s the easiest way to take it?
Efficient dosages
The literature demonstrates that supplementing with 10g of hydrolyzed collagen appears to be the candy spot.
Most research indicated that larger doses of hydrolyzed collagen didn’t enhance outcomes or have a statistically important impression on effectiveness.
Different Issues
There are two kinds of collagen dietary supplements, hydrolyzed collagen and undenatured collagen.
It seems that undenatured collagen is used primarily to deal with osteoarthritis and rheumatoid arthritis. Virtually all of the research on athletes we checked out used hydrolyzed collagen.
Due to this fact, I like to recommend hydrolyzed collagen for those who’re going to complement.
My advice is Heelstrike from 6amrun. It comprises an efficacious dose at 10g with no added fillers or proprietary blends, which you realize from earlier articles I’m ardently towards.
Plus, they’re a runner’s centered complement firm, so I do know they’re designing merchandise made for runners.
For those who’re fascinated about giving collagen a strive, you should utilize the code RC10 at 6amrun for a ten% low cost.
Summing It Up
Whereas the scientific literature remains to be comparatively new, it does seem including a collagan complement may very well be useful, particularly for those who wrestle with tendon or bone accidents like shin splints and stress fractures.
Taking 10g each day, both within the morning or put up exercise with a whey protein shake may enable you recuperate sooner and keep away from damage.
